Monthly Archives: March 2014

3/29/14

400m run x 2 (aprox 5 min rest), 1:19, 1:18 4x 50m wind sprint Last 400m I ran for time was about 9 months ago and I got 1:09. Needless to say, I gotta get back in shape. Advertisements

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3/27/14

Back squat: (275#/2)3 5rft 200m run 1 rope climb 10 kb swings, 55# 5 ghd situps Keeping it somewhat light and fast so I’m not wrecked for 14.5 on Saturday. 9:45, Dave beat me by about 40 seconds.

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3/25/14

9:00 amrap 5x thruster 135# 5x muscle up 9 rounds Triceps are fried today (day after). Feels exactly like it did a few months ago when it set me back a few weeks. I should have learned my lesson the … Continue reading

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3/23/14

Deadlift 3×10 reps 225# Barbell yoke walk Medley: 3 sets 5x Keg clean and press 10m sled push, 3×45’s 2x tire flips 10m sled hand over hand row 1x muscle up

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3/22/14

14:00 AMRAP 60 cals on rower 50 toes to bar 40 wall ball shots 30 cleans 135# 1 muscle up, 1 failed attempt (out of 20 possible)

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3/20/14

1/2 of 14.4 7:00 amrap row 30 cals 25x toes to bar 20x wall ball 15x cleans 135# 1x muscle up (plus 2 misses) 3:00 min amrap 5x burpee 15x kb swing 70# 3+4

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3/19/14

4 rounds, every 4th minute on the minute -40m sled push (20 up, 20 back) 45#, 70#, 95#, 95# -18’ rope climb -200’ (about) farmer’s walk, 70# kb’s -5 kb swing, 70# Took about 2.5 minutes to complete a round

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